Functional Threshold Power (FTP) Calculator
Functional threshold power (FTP) is the cornerstone metric of power-based cycling training. It represents the highest average power you can sustain for approximately one hour and defines all your training zones. The most practical way to determine FTP is the 20-minute test protocol: ride as hard as possible for 20 minutes and multiply the average power by 0.95. This accounts for the fact that 20-minute power exceeds 60-minute power by approximately 5 percent. Enter your 20-minute average power and your body weight to see your FTP and complete power training zones.
FTP formula
FTP = 20-minute average power × 0.95
For a 20-minute power of 300 watts: FTP = 300 x 0.95 = 285 watts. At 70 kg, this gives an FTP W/kg of 285/70 = 4.07 W/kg. The 0.95 factor is based on the empirical finding that most cyclists produce approximately 5 percent more power over 20 minutes than they can sustain for 60 minutes (Coggan, cited in Allen and Coggan 2010).
Coggan cycling power training zones
- Zone 1 (Active recovery): Below 55% FTP. Very easy riding.
- Zone 2 (Endurance): 56 to 75% FTP. Long base miles, fat adaptation.
- Zone 3 (Tempo): 76 to 90% FTP. Moderately hard, builds aerobic capacity.
- Zone 4 (Threshold): 91 to 105% FTP. Around FTP, raises lactate threshold.
- Zone 5 (VO2 max): 106 to 120% FTP. Short hard intervals, 3 to 8 minutes.
- Zone 6 (Anaerobic): Above 120% FTP. 30 seconds to 2 minutes at very high intensity.
FTP calculator: frequently asked questions
What is functional threshold power (FTP)?
FTP is the highest average power output a cyclist can sustain for approximately one hour. It is the single most important training metric in cycling. FTP serves as the anchor for power-based training zones and correlates strongly with race performance, particularly for sustained efforts of 20 minutes to 2 hours.
Why is FTP estimated as 95% of 20-minute power?
A true 60-minute maximal effort is physically demanding and rarely practical. Research by Andrew Coggan and others found that most cyclists can sustain approximately 5 percent more power for 20 minutes than for 60 minutes. Therefore, 95 percent of your 20-minute peak power closely approximates your 60-minute FTP.
How do I conduct a 20-minute FTP test?
After a warm-up including a short hard effort to prime your legs, ride as hard as you can sustain for exactly 20 minutes. Aim for an even effort rather than going out too hard and fading. Record average power from your cycling power meter. Multiply by 0.95 to get FTP. Rest completely afterward. Retest every 6 to 8 weeks.
What are the cycling power training zones based on FTP?
The Coggan power training zones are: Zone 1 (Active recovery) below 55% FTP, Zone 2 (Endurance) 56 to 75% FTP, Zone 3 (Tempo) 76 to 90% FTP, Zone 4 (Threshold) 91 to 105% FTP, Zone 5 (VO2 max) 106 to 120% FTP, Zone 6 (Anaerobic) 121% FTP and above, and Zone 7 (Neuromuscular) maximal sprint efforts.
Can I estimate FTP without a power meter?
Without a power meter, FTP can be estimated from heart rate at threshold (LTHR) or from race times combined with power models. However, a power meter provides the most accurate and reproducible FTP measurement. If using heart rate zones instead, the Karvonen method with lactate threshold HR is the most validated approach.
Official sources
- Allen, H., & Coggan, A.R. (2010). Training and Racing with a Power Meter. VeloPress. (FTP and power zone definitions).
- American College of Sports Medicine: acsm.org.
- Union Cycliste Internationale: uci.org.
Reviewed by the CalculatorHub team, edited by James Graham, 15 June 2026. See our methodology.